One of the best things about summer is the influx of summer produce in the local markets. Peaches are just one of many summer fruits that are ripe for the picking and are both low in calories and jam-packed full of nutrients like fiber, vitamin C and niacin. Below are the nutrients found, per the USDA, in one large, fresh peach (2-3/4″ diameter).
Peaches provide the body with many vitamins and minerals without providing many calories, less than 70 cal for a large peach, making it a nutrient dense food. Including nutrient dense fruits and vegetables, like peaches, in your diet can help maintain caloric balance and provide helpful antioxidants to help the body fight against damage done by free radicals. (such as cell damage related to aging and cancer) Eating peaches with the skin on provides the most nutrients and antioxidants because many of the vitamins and minerals are concentrated in their fuzzy exterior, so for the most nutrition leave the skin on.
Nutrition facts on many foods, including fruits and vegetables that do not generally have nutrition labels, can be found by using the Food-A-Pedia search tool found on the USDA’s website. Click on Food-A-Pedia under Quick Links for more info.
Nutrient | Amount | % Daily Target or Limit |
| Total Calories | 68 cal | 3% |
| Protein | 2 g | 3% |
| Carbohydrate | 17 g | 13% |
| Dietary Fiber | 3 g | 11% |
| Total Fat | 0 g | No daily target or limit |
Mineral | Amount | % Daily Target or Limit |
| Calcium | 11 mg | 1% |
| Potassium | 333 mg | 7% |
| Sodium | 0 mg | 0% |
| Copper | 119 ug | 13% |
| Magnesium | 16 mg | 5% |
| Phosphorus | 35 mg | 5% |
| Vitamins | Amount | % Daily Target or Limit |
| Vitamin A | 28 ug RAE | 4% |
| Vitamin C | 12 mg | 15% |
| Vitamin E | 1 mg AT | 9% |
| Vitamin K | 5 ug | 5% |
| Folate | 7 ug DFE | 2% |
| Riboflavin | 0.1 mg | 5% |
| Niacin | 1 mg | 10% |
| Choline | 11 mg | 3% |
